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Here’s a complete guide to supercharging immunity, easing digestion, balancing stress, and keeping energy levels strong during the coldest months of the year.
Wintertime is the coziest time of year—especially when we think of snuggling up next to a fireplace, peering out at the picturesque snow-covered backdrop, and sipping a warm cup of tea. But as the temperatures drop and the weather gets gloomy, the winter blahs can sneak in, and it can become difficult to leave the comfort of home. Our prescription: harnessing the healing power of nature to help you flourish all winter long. Here’s how:
A comprehensive B-vitamin complex should be in everyone’s winter arsenal to combat stress and promote a healthy mood. B-complex vitamins refer to the eight water-soluble Bs that play an active role in a number of our bodily functions, including building neurotransmitters and helping enzymes to support energy production. Research has shown that B-complex vitamins can help promote a healthy mood, while also working to decrease perceptions of stress. In fact, a double-blind randomized, placebo-controlled study published in the Journal of Human Psychopharmacology found that the participants who supplemented with B-complex reported decreased anxiety and workplace stress, as well as improved mood after 90 days of use. Another study out of the University of Miami evaluated the effects of B-complex and found that adults who have been diagnosed with depression experienced significant improvement in their mental health with B vitamin supplements. In addition to supplements, a number of foods are rich in vitamin B, including salmon, leafy greens, eggs, beef, oysters, clams, legumes, chicken, turkey, yogurt, and nutritional and brewer’s yeast.
It’s no secret that those dark winter mornings make us all feel a little sluggish, and sometimes a little pick-me-up might be just what the doctor ordered. Eleuthero (Eleutherococcus senticosus), commonly known as Siberian ginseng, is a prized adaptogenic plant often used in traditional medicine to elevate energy, increase athletic performance, and even balance the body’s stress response. A study published in the Chinese Journal of Physiology found that supplementation shows the potential to enhance endurance, support cardiovascular health, and improve metabolism. Eleuthero can be infused into water, used in a tincture, or taken in a capsule.
As temperatures hit the single digits, your skin can become more vulnerable as it attempts to adjust to the frigid air outside. Support your skin barrier from the inside out by increasing your omega-3 intake from foods such as avocados, nuts, olive oil, and fatty fish. On the outside, use a nontoxic nourishing daily moisturizer to ensure that your skin holds its glow during the colder months. Fish oil supplements are also a good way to cover all of your omega-3 bases.
Even though this time of year is supposed to be about connection, celebration, and feeling thankful, it can cause a lot of panic and stress. Science has proven that the mind and body are deeply intertwined and that stress is a leading contributor to many diseases. When your schedule is packed, it’s important to allocate time for yourself to clear your mind and maintain a proper, healthy balance. In fact, a recent pilot study published in the Journal of American College Health found that students who practiced guided mindfulness meditation for 5–12 minutes per day over an 8-week period reported decreased anxiety and stress levels. So setting aside some time for yourself, even for as little as 5 minutes per day, can do wonders for your health.
It’s a worthy mission to brave the cold on a trip to the farmer’s market to pick up some root veggies, otherwise known as “winter superfoods.” These underground delights are often underrated, despite their impressive nutrient profile and comforting taste. Some of the most common root vegetables include carrots, which are rich in vitamin A; heart-healthy beets; fiber-packed sweet potatoes; and celery root, which is loaded with vitamin K. Besides the endless recipe options for root vegetables, winter harvests also supply cranberries, broccoli, squash, Brussels sprouts, and pumpkin. A diet focused on seasonal foods does much more than just improve your health on a physical level—it also puts you in touch with your local environment and connects you with nature.
3Min Story That Will Change Your Life: www.bsuccessful.com
